Sleep Wise
How to Feel Better, Work Smarter, and Build Resilience
Published on 27. December 2016
Book
Paperback/Softback
352 pages
978-1-941529-40-9 (ISBN)
Description
The Center for Disease Control considers insufficient sleep a national public health epidemic- nearly 30% of adults and two-thirds of all high school students report they regularly get insufficient sleep. Time, effort, and intention are required to keep our sleep healthy. In Sleep Wise, Dr. Daniel Blum discusses the everyday activities and habits that play a major role in shaping sleep and overall health, including physical exercise and diet. Sleep Wise incorporates sleep science, mindfulness practices related to sleep, and real-world examples and anecdotes to support a mindful, sustainable sleep practice. Anybody who has trouble sleeping will be relieved to have this enjoyable, effective manual at their bedside.
More details
Language
English
Place of publication
Berkeley
United States
Product notice
Paperback (trade)
Dimensions
Height: 178 mm
Width: 127 mm
Thickness: 18 mm
Weight
272 gr
ISBN-13
978-1-941529-40-9 (9781941529409)
Copyright in bibliographic data and cover images is held by Nielsen Book Services Limited or by the publishers or by their respective licensors: all rights reserved.
Schweitzer Classification
Other editions
Additional editions
E-Book
12/2016
Parallax Press
€12.49
Available for download
Person
Daniel Jin Blum, PhD
Content
Introduction
My story
My philosophy
Benefits of Sleep
Health & immune function
Diet
Energy
Concentration/memory
Mood
Relationships
What does healthy sleep look like?
Recommendations
Two–process model
No naps!
Helpful hints and warning signs of insufficient sleep
When to get a professional opinion or assessment
Starting Your Sleep Practice
Why am I changing my sleep?
Setting your intention
Sleep environment
Fellowship: sharing the journey can help
Identifying Your Baseline
What’s my sleep story?
Sleep diary
Sleep Scheduling
Same sleep and wake time
Morning routine
Bedtime routine
Worry time
Consolidating sleep
Centering Practice: Meditation
What is a "Centering Practice?"
How does it help me sleep?
Cultivating self–compassion
Deep breathing
Guided imagery
Progressive muscle relaxation
In everyday life
Exercise
How much do I need?
How exercise affects my body and sleep
How sleep helps exercise
Diet & Water
Diet
Water
How they affect sleep and are affected by sleep
How quickly can you recover in the future?
Sleep will always be disrupted for one reason or another
When you get your sleep to a place that feels comfortable, take time to do this exercise:
Reflect upon the improvements
Top 3–5 things that you felt were most helpful in facilitating change
What will be your warning signs that your sleep is straying further off–course than you would like?
Conclusion
My story
My philosophy
Benefits of Sleep
Health & immune function
Diet
Energy
Concentration/memory
Mood
Relationships
What does healthy sleep look like?
Recommendations
Two–process model
No naps!
Helpful hints and warning signs of insufficient sleep
When to get a professional opinion or assessment
Starting Your Sleep Practice
Why am I changing my sleep?
Setting your intention
Sleep environment
Fellowship: sharing the journey can help
Identifying Your Baseline
What’s my sleep story?
Sleep diary
Sleep Scheduling
Same sleep and wake time
Morning routine
Bedtime routine
Worry time
Consolidating sleep
Centering Practice: Meditation
What is a "Centering Practice?"
How does it help me sleep?
Cultivating self–compassion
Deep breathing
Guided imagery
Progressive muscle relaxation
In everyday life
Exercise
How much do I need?
How exercise affects my body and sleep
How sleep helps exercise
Diet & Water
Diet
Water
How they affect sleep and are affected by sleep
How quickly can you recover in the future?
Sleep will always be disrupted for one reason or another
When you get your sleep to a place that feels comfortable, take time to do this exercise:
Reflect upon the improvements
Top 3–5 things that you felt were most helpful in facilitating change
What will be your warning signs that your sleep is straying further off–course than you would like?
Conclusion